Workout #1A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)

8 x 50 on base pull and paddle

8 x 100 on base +5 seconds (easy)

4 x 100 on base (fast)

2:00 break

6 x 100 on base

3 x 100 on base -5 seconds

2:00 break

4 x 100 on base -5 seconds

2 x 100 on base -10 seconds

100 easy cool down

Workout #1B – 2400 yards/meters

4 x 100 (swim, kick, pull, swim)

8 x 50 on base pull and paddle

6 x 100 on base +5 seconds

3 x 100 on base

2:00 break

4 x 100 on base

2 x 100 on base -5 seconds

100 easy cool down

Workout #1C – 1200 yards/meters

200 free

2:00 break

4 x 50 pull with 10 sec between each one

200 free

4 x 100 with 15 seconds between each one

4 x 25 kick, 10 seconds between each one

100 free

Workout #2A – 3700 yards/meters

4 x 200 (swim, kick, pull, swim)

300 pull on base

2 x 200 pull on base

3 x 100 pull on base

400 free fast

2:00 break

2 x 100 on base +10 seconds (easy)

400 fast

2:00 break

300 fast

2:00 break

4 x 50 on base +5 seconds

300 fast

100 easy

Workout #2B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)

300 pull on base

200 pull on base

100 pull on base

400 free fast

2:00 break

2 x 100 on base +10 seconds (easy)

2:00 break

300 fast

2:00 break

4 x 50 on base +5 seconds

300 fast

100 easy

Workout #2C – 1100 yards/meters

200 free

100 pull

10 x 50 sprint with 10 seconds between each one

200 free

100 pull

Workout #3A – 3700 yards/meters

4 x 200 (swim, kick, pull, swim)

4 x 200 pull on base

300 free, negative split (faster second half)

1:00 break

2 x 200 free on base (holding pace of second half of 300 above)

3 x 100 free on base +5 seconds descend(each one getting faster)

2:00 break

2 x 200 free on base

3 x 100 free on base +5 seconds descend(each one getting faster)

1:00 break

3 x 100 on base +5 seconds (fast)

100 easy cool down

Workout #3B – 2700 yards/meters

4 x 100 (swim, kick, pull, swim)

3 x 200 pull on base

300 free, negative split (faster second half)

1:00 break

200 free on base (holding pace of second half of 300 above)

2 x 100 free on base +5 seconds descend(each one getting faster)

2:00 break

2 x 200 free on base

2 x 100 free on base +5 seconds descend(each one getting faster)

1:00 break

3 x 100 on base +5 seconds (fast)

100 easy cool down

Swim Workout #4A – 4000 yards/meters

4 x 250 (swim, kick, pull, swim)

Pull Set:

300, 2 x 150, 3 x 100

Main Set:

(swim straight through, no breaks)

1 x 200 on base, 3 x 100 on base + 5seconds

2 x 200 on base, 3 x 100 on base + 5 seconds

3 x 200 on base, 3 x 100 on base – 5 seconds